The olive tree originated in Asia, but the Mediterraneans have been cultivating it for more than 3,000 years. To make olive oil, olives are pitted and then ground to a thick pulp. The pulp is pressed to squeeze out all the juice and then placed in a machine that separates the oil from the water.

Even though the oil is high in fat, it is mostly monounsaturated, which means it helps to control cholesterol levels and is easily digested by the body. Oil also protects the heart; the populations of Italy, Spain and Greece where olive oil is consumed extensively have a low rate of cardiovascular diseases. Olive oil also provides a good dose of vitamin E, an antioxidant that can protect against free radical damage. In order to reap all of these benefits, choose a bottle labeled “extra virgin.” This means the oil has been pressed from freshly harvested olives and doesn’t contain any chemical additives. Look for oil that’s a golden-yellow color, not green.

To enjoy, drizzle olive oil over sautéed veggies or purée it with garlic, garbanzo beans, lemon juice and tahini paste for a tasty dip. Olive oil on bread is also a yummy alternative to butter. Besides olive oil, foods like nuts and fruit make up the healthy Mediterranean diet and can help you lose weight and look fantastic.